3. BLUE DEVILS: Over the course of winter break, you will have the opportunity to improve your physical and mental conditioning. Without the added pressure of classes, you will be able to focus all of your attention on training for the upcoming season. This time is vital in preparation to increase your strength, agility, speed, and power. DO NOT let all of your hard work from the fall semester go to waste. The following is a packet that includes your lifting and conditioning. The warm-up given should be done prior to lifting. The nutrition program is given on the main page of the strength and conditioning site. Push yourselves hard, good luck, and have a safe and fun break. Contact me if you have any questions about the program or exercise variations. Mike Piper, BS, CSCS, USAW-1 (608) 225-2750 piper.ccsu.edu

5. BEFORE YOU BEGIN YOUR LIFTING OR CONDITIONING SESSION: COMPLETE THE DESIGNATED WARM-UP PLUS TWO CORE EXERCISES FROM COLUMN ONE, ONE CORE EXERCISE FROM COLUMN 2, AND ONE LOWER BACK EXERCISE FROM COLUMN THREE. LOWER BODY DAYUPPER BODY DAYCOMBO DAY Regular Jacks 2x10 Long Striders 2x10 Seal Jacks 2x10 Leg Swings 2x10 eachPush Ups 1x10Leg Swings 2x10 each Single Leg Hip Raise 1x10 each Bodyweight Squat 1x10 Push Ups 1x10

6. CORE: 15-30 REPSPLANKS: :30-1:30 COLUMN ONE COLUMN TWO COLUMN THREE Weighted Toe TouchesWeighted Russian TwistsKneeling Alt. Superman Weighted Regular CrunchWeighted Diagonal Punch"Y" Superman 123 (Count) Crunches Dbl. Arm / Leg Superman Knee TuckCross-Over CrunchSuperman V-CrunchSide CrunchDeadfish Single Leg V-CrunchRocky TwistCobras BicyclesPrisoner TwistSingle Leg Hip Bridge Wrist CurlsSquirmDouble Leg Hip Bridge Front PlankSide PlankSingle Leg Hip Raise Front Plank w/ Arm ReachSide Plank Hip RaiseDouble Leg Hip Raise Front Plank w/ Leg RaiseSide Plank Leg Raise Single Leg Hip Raise + Flexion/Extension Negetive Sit-UpSide Plank Roll Under Single Leg Hip Raise + Adduction/Abduction V-Sit Hydrants

8. Blue Devil Sports Women's Soccer Week 1 January 2nd OrderExercisew/up Work setSetsE-I-C 1aPower Pull5 - bar3 1bWrist Stretch:15 hold3x.15.x 2aDB Sumo Squat10 - 65-95 lbs3 2bPush Ups835.x.x 3Inverted Row103 4Forward Lunge10ea - 75 - 105 lbs2 5Bar Shrugs10 - 65 lbs2 January 4th OrderExercisew/up Work setSetsE-I-C 1Power Pull5 - bar3 2aDB Goblet Squat8 - 50-85 lbs3 2bBent Row8 - 60-80 lbs3 3aBench Press circuit until total reps of bench are completed. 45 total reps - bar 3bSplit Squat Hold8 - bodyweightx.6.x 4Letters T-Y-A10 - 2.5 lbs3 January 6th OrderExercisew/up Work setSetsE-I-C 1Power Pull5 - bar3 2Leg Press pick a weight you can lift for 10 reps 53 3aPush Ups circuit until all total reps of push and chin ups are completed. 30 3bChin Ups25 3cOne Leg Hip Bridge3eax.10.x 4Step Ups5ea - 75-105 lbs3 5DB Shrugs10 - bar3x.10.x

9. Blue Devil Sports Women's Soccer Week 2 January 9th OrderExercisew/up Work setSetsE-I-C 1aPower Pull5 - bar3 1bWrist Stretch:15 hold3x.15.x 2aDB Sumo Squat8 - 75-95 lbs3 2bPush Ups83x.5.x 3Inverted Row833.x.x 4Forward Lunge8ea - 80-105 lbs2 5Bar Shrugs10 - 65 lbs2 January 11th OrderExercisew/up Work setSetsE-I-C 1Power Pull5 - bar3 2aDB Goblet Squat8 - 55-85 lbs3 2bBent Row8 - 65-80 lbs3 3aBench Press circuit until total reps of bench are completed. 48 total reps - bar 3bSplit Squat Hold8 - bodyweight6.x.x 4Letters T-Y-A10 - 2.5 lbs3

10. Blue Devil Sports Women's Soccer Week 3 January 16th OrderExercisew/up Work setSetsE-I-C 1Standing Long Jump15 2aDB Sumo Squat6 - 85-100 lbs3 2bOne Leg Hip Bridge3ea310.x.x 3Bench Press Get 50 reps as fast as you can, you may take breaks. 50 reps 4RDL6 - 85-95 lbs3 5Seated Row Get 50 reps as fast as you can, you may take breaks. 50 reps 6Step Ups12ea - 65 lbs3

12. OLYMPIC LIFTSLOWER BODY LIFTSUPPER BODY LIFTS Jump ShrugTrap Bar DeadliftBench Press DB Jump ShrugSumo DeadliftDB Bench Press Power PullLeg PressIncline Press DB Power PullSmith Machine Back SquatDB Incline Press CleanSmith Machine Front SquatShoulder Press DB Clean DB Shoulder Press One Arm DB Clean ONE LEG LOWER BODY LIFTS Push Ups SnatchBarbell or DB Step UpsPull Ups DB SnatchBarbell or DB Side LungeBent Over Row One Arm DB SnatchDB Elevated Backward LungeNegetive Pull Ups Push PressBarbell or DB Forward Lunge DB Push PressDB Elevated Split Squat ONE ARM/BACK UPPER BODY LIFTS One Arm DB Push PressOne Leg Leg PressOne Arm DB Bench Press Clean + Push PressBarbell or DB Bulgarian SquatOne Arm DB Incline Press DB Clean + Push PressDB Crossover StepOne Arm DB Shoulder Press Barbell or DB Lateral Step UpInverted Row Seated Row HAMSTRING / LOW BACK LIFTS Lat Pulldown RDLOne Arm DB Row Glute Ham RaiseOne Arm Seated Row Physio Ball Leg CurlOne Arm Lat Pulldown Good MorningUpright Row Negetive Glute Ham Raise Medicine Ball Hip Raise Leg Curl (Machine)

14. DATE MONDAYWEDNESDAYFRIDAY FARTLEK WORKAGILITY & PLYOMETRICSSHUTTLE WORK 12/26-12-30 NUMBER OF MINUTES: 12*See agility/plyo sheet. Choose oneNUMBER OF REPS: 2 JOG: :30different agility and jump rope workoutACTIVITY: 300 yard shuttle test SPRINT: :30for each week.REST: 2:30 between reps GOAL TIME: < 1:05 01/2-01/6 NUMBER OF MINUTES: 14*See agility/plyo sheet. Choose oneNUMBER OF REPS: 6 JOG: :30different agility and jump rope workoutACTIVITY: 50 yard shuttles SPRINT: :30for each week.REST: :10 between reps GOAL TIME: :10 01/9-01/13 NUMBER OF MINUTES: 16*See agility/plyo sheet. Choose oneNUMBER OF REPS: 4 JOG: :30different agility and jump rope workoutACTIVITY: 100 yard shuttles SPRINT: :30for each week.REST: :20 between reps GOAL TIME: :20 01/16 NUMBER OF MINUTES: 18*See agility/plyo sheet. Choose oneNUMBER OF REPS: 1 JOG: :25different agility and jump rope workoutACTIVITY: 300 yard shuttle test SPRINT: :30for each week.REST: NA WALK: :05 GOAL TIME: <1:05

15. WORKOUT 1: CIRCUITWORKOUT 2: BW CIRCUITWORKOUT 3: 3 CONE DRILL *SETS: 3 REST: 1:30 *MAX reps in :20, :10 rest inbetween exercises SETS: 10 EACH WAY REST: :20 EXERCISETIME Complete 4 SETS of the circuit CONES ARE SPACED 7.5 YARDS APART Jump Rope: High Knees:30 REST: 1:30 between SETS Push Ups:30 EXERCISETIMEREST1. Begin drill at cone 1 Jump Rope: One Legged Jumps:30Push Ups:20:102. From cone 1, SPRINT to cone 2 Long Striders:30Lateral Hops:20:103. From cone 2, SHUFFLE to cone 3 Jump Rope: One Legged Jumps:30BW Squat:20:104. From cone 3, DROP STEP to cone 1 Seal Jacks:30Squat Jumps:20:10 Jump Rope: Double Jumps:30Push Ups:20:101 Blurpees:30Lateral Hops:20:10 Jump Rope: Half Twisters:30BW Squat:20:10 Cross Over Jumping Jack:30Blurpees:20:102 3 WORKOUT 4: 5-10-5 PRO AGILITYWORKOUT 5: STAR DRILLWORKOUT 6: ON VB COURT SETS: 20 REST: :15 SETS: 10 REST: :30 *Pyramid Sprints (down & back = 1): 1, 2, 3, 4, 3, 2, 1 BEGIN drill from the *EXERCISEREST 1. Begin drill at cone 1 FOR CONES 1-3 : Sprint to cone, backpedal to * 1 Full Court Sprint in :121:00 2. From cone 1, sprint to cone 2 ex. From *, sprint to cone 1, backpedal 2 Full Court Sprints in :241:15 2. Once at cone 2, sprint to cone 3 back to *. Repeat for cones 2 & 3. 3 Full Court Sprints in :361:00 4. Once at cone 3, sprint and FINSH through CONES 4 & 5 : Shuffle to cone, shuffle back to * 4 Full Court Sprints in :48:50 cone 1 ex. From *, shuffle to cone 4, shuflle back to * 3 Full Court Sprints in :361:00 CONES 6-8 : Backpedal to cone, sprint to * 2 Full Court Sprints in :241:15 CONES are spaced 7 yards apart. ex. From *, backpedal to cone 6, sprint to * 1 Full Court Sprint in :121:00 CONES are spaced 7 yards apart from * start 2 1 2 3 1 4 * 5 3 6 7 8

16. WORKOUT 7: ON VB COURTWORKOUT 8: PLATE CIRCUITWORKOUT 9: CONE DRILL *Pyramid Sprints (down & back = 1): 2, 2, 4, 4, 4, 4, 2, 2 COMPLETE SET AS FAST AS POSSIBLE! EXERCISEREST*use a 25 lb. plate THROUGHOUT circuit *Below is the set-up for the cones. Repeat 10x through. 2 Full Court Sprints in :24:25 Complete 3 SETS of the circuit SETS: 10 REST: 1:00 bet. SETS 2 Full Court Sprints in :24:25 REST: 1:00 between SETS 4 Full Court Sprints in :48:48 2 4 4 Full Court Sprints in :48:48 EXERCISEREPS 4 Full Court Sprints in :483:00Squat Jumps10 3 4 Full Court Sprints in :483:00Cycled Split Squat Jumps10ea 2 Full Court Sprints in :241:30Forward Lunge + Plate Twist5ea 1 5 2 Full Court Sprints in :241:30Back Squat w/ Plate30 Seated Punch6 REP 1REP 2 WORKOUT 10: POOL (3) Back Squat + Plate Punch30 1 to 2: Bear Crawl 1 to 2: Side Shuffle 1. PLYOMETRIC CIRCUIT x3 SETS Overhead Backward Lunge5ea 2 to 3: Sprint EXERCISETIME Side Lunge8ea 3 to 4: Back Pedal 3 to 4: Crossover Run Vertical Jumps:30Rocky Twist20 4 to 5: Bear Crawl 4 to 5: Side Shuffle One Leg Later Jumps:30One Leg RDL + Shoulder Press10ea One Leg Jumps:30 REP 3 Scissor Jump:30 1 to 2: Back Pedal Lateral Jumps:30 2 to 3: Sprint 3 to 4: Back Pedal 2. TREADING WATER 4 to 5: Sprint EXERCISEREST 3 x :30 treading water:30 5 x :45 treading water:15 3. CONTINUOUS LAPS: 5 min.

17. JUMP ROPE CIRCUIT 1JUMP ROPE CIRCUIT 2JUMP ROPE CIRCUIT 3 EXERCISETIMEEXERCISETIMEEXERCISETIME Double Leg Jumps:30 Toe Taps:45Single Leg Jumps1:00 Single Leg Jumps:30 Double Jumps:45Single Leg Jumps1:00 Single Leg Jumps:30Half Twister:45Single Leg Jumps1:00 Double Jumps:30Single Leg Jumps:45Single Leg Jumps1:00 Lateral Jumps:30Single Leg Jumps:45Half Twisters1:00 Half Twisters:30Double Leg Jumps:45Double Jump1:00